I’m a tweaker.
A few months back I posted a recipe for Gluten Free Protein Blueberry Muffins. These were really tasty. But, if you’ve been around these parts you know I’m also a fan of baking with beans. No, not baked beans like the maple syrupy and bacon baked beans. Bean puree instead of flour. Dessert hummus style, or as Ricki from Diet, Dessert and Dogs stated so correctly…bean butter. Doesn’t that sound better?
Anyhow, I personally prefer to soak and cook my own beans from dried rather than use cans. Yes, it takes a little longer, but it’s essentially no actual hands on time, is much less expensive, and I know the beans have been prepared to minimize any digestive gurgling. I prefer white navy or cannellini beans for baking. I find that they give a smoother batter than garbanzo beans, but that’s just my opinion. I have used black beans (and will continue to do so) for brownies for the color.
So, tweaker that I am, I took my previous incarnation of protein muffins and combined it with my love of baking with beans, to create this ridiculously high protein, high fiber, gluten free muffin recipe.
I’m not designating it as “blueberry” or “chocolate chip” or whatever kind of muffin, ’cause truth be told, you just go ahead and add in anything your little heart desires.
- 400 grams of white beans (This is likely about 1.5 cups-I portion them out into individual containers after they are cooked prior to freezing them, then just pull one out as needed.)
- 2 TBSP coconut flour (I live in a very humid climate, you may not need this. Adjust depending on how “sticky” your batter seems.)
- 1/2 cup protein powder (I used Muscle Gauge Cake Batter)
- 1/2 cup gluten free oats
- 1/4 cup fruit or squash puree (you can use pumpkin, applesauce, butternut squash, whatever you have handy.)
- 1 egg
- 1 TBSP vanilla
- 1/2 cup Zsweet or Erythritolor whatever sweetener you like, to taste
- 1/8 tsp sea salt
- 1 tsp baking soda
- 1 tsp baking powder
- 1 cup of add-ins (blueberries, raspberries, chocolate chips, whatever. Gummy Bears might be kind of weird, but pretty much everything else I can think of sounds good.)
- Preheat your oven to 350 degrees.
- Add the beans to your food processor bowl. Process the living daylights out of them, scraping the sides of the bowl down occasionally until you have a smooth puree. During this process you can add the vanilla and fruit/squash puree.
- Add in the rest of the ingredients (not the add-ins! everything else!) and blend well. Don’t add the coconut flour until you can see if you need it or not. Your batter should be a little sticky and thick, thicker than cake batter. If not, then add the coconut flour a little at a time.
- NOW add your add ins and just pulse a few times to get them incorporated. Otherwise instead of blueberries or chips you will just have purple or brown batter, with no chunky goodness.
- Divide evenly into 12 muffin tins. This makes 12 good sized muffins.
- Bake approximately 25 minutes. They will look quite puffy when they first come out of the oven and then deflate, I’ve no idea why this happens. If anyone knows, please educate me in the comments!
Like the saying goes, I’m not on a diet, I just eat well. Join me?
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